1/10/2013
This week:
This was an important week for us since it included our first real workout for sprinters and a big strength workout for our distance runners. Since the weather was nicer earlier in the week, we ended up shifting our workout to Tuesday from Thursday, which turned out to be a good decision looking out my window today.
Our sprinters and 400/800 kids did 3x300m with 12:00-14:00 rest. The new kids really thought that didn’t sound like much, but since all three are max effort, it’s a very difficult workout. We did a 300m time trial last week to get a baseline, and we can tell if they’re working hard enough by comparing the time on their first 300 of this workout to their time trial time. To their credit, almost all of them ran faster on their first 300 today than they did in the time trial last week. As you would expect, especially this early in the year, they dropped off quite a bit on the second and third, but that’s to be expected right now. As they get stronger, they shouldn’t drop off as much. This workout is done in lanes with spikes. They are competitive and racing each other, and we record everybody’s time. An example of the chart I keep is below (names removed).
|
300 |
300 |
300 |
Avg |
TT |
1st v. TT |
|
43.1 |
50.9 |
51.7 |
48.6 |
43.2 |
-0.1 |
|
47.2 |
53.2 |
57.8 |
52.7 |
47.8 |
-0.6 |
|
48.8 |
55.4 |
60.3 |
54.8 |
|
|
|
37.3 |
41.1 |
44.5 |
41.0 |
38.7 |
-1.4 |
|
40.7 |
51.2 |
53.4 |
48.4 |
42.0 |
-1.3 |
|
40.9 |
47.9 |
47.1 |
45.3 |
43.2 |
-2.3 |
Distance runners tackled our version of Ron Warhurst’s “Michigan” workout this week. Our version is 800-1200-800-400 on the track at 3200m race pace with a mile at tempo pace on the road between. It’s a continuous, 5-mile workout. It’s important to note that almost nobody is actually going to hit 3200m race pace or tempo pace (especially since the tempo mile is on the road with a hill in it), but I tell them I want it to feel like those paces. The important thing is that they aren’t jogging the tempo mile and that there is an observable change in pace when they hit the track. Our goal is to have at least a 30-second per mile difference between road pace and track pace. If they can’t change pace, then they’ve basically turned it into a 5-mile road race, which we definitely don’t want. They usually want to get caught up in what their total time is, but that’s not important for this workout. I write down everybody’s splits and calculate their times and paces. A few example lines are below.
Something I started last year is always finishing our workouts with an all-out 300m sprint. This is something I lifted from Joe Newton to work on finishing when fatigued, and it has really seemed to help. We keep track of their times and “PR” for the end-of-workout 300, and after we’ve done it a few times, I handicap them based on their best time to make it competitive.
|
3200 |
Tempo Pace |
800 |
Tempo |
1200 |
Tempo |
800 |
Tempo |
400 |
Total |
1 x 300m |
|
5:00 |
5:45 |
2:44 (5:28) |
6:22 |
4:06 (5:28) |
6:58 |
2:49 (5:38) |
6:51 |
77 (5:08) |
31:07 (6:13) |
43 |
|
5:30 |
6:20 |
2:57 (5:54) |
7:23 |
4:22 (5:49) |
7:54 |
2:45 (5:30) |
7:17 |
70 (4:40) |
33:48 (6:46) |
43 |
|
5:00 |
5:55 |
2:59 (5:58) |
7:21 |
4:22 (5:49) |
7:54 |
2:45 (5:30) |
7:17 |
70 (4:40) |
33:48 (6:46) |
49 |
Next week:
Next week brings our first meet at UK for some of us. We are also going to try a new finishing speed workout from Joe Vigil that I’m looking forward to.
Track Workout Schedule for January 14-20, 2013
|
|
Sprint |
400/800 |
Distance |
|
Monday, January 14 |
7:15am @ Fieldhouse Lifting
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 2 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 3 x 2000m Tempo w/ 1:00 rest 1 x 300m Sprint Stretching /Core strength |
|
Tuesday, January 15 |
3:50pm @ Coach G’s Room: Warm-up 2 x Split-400 w/ 14:00-16:00 rest Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 2 x Split-400 w/ 14:00-16:00 rest Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Wednesday, January 16 |
7:15am @ Fieldhouse Lifting
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 40:00 Aerobic progression run Stretching /Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 2 x (10 x 200m w/ 40m jog rest) 1 x 300m Sprint Stretching /Core strength |
|
Thursday, January 17 |
3:50pm @ Coach G’s Room: Warm-up Circuit Training Stretching
|
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Circuit Training Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up Vigil Acceleration Workout Stretching/Core strength |
|
Friday, January 18 |
7:15am @ Fieldhouse Lifting
3:50pm @ Coach G’s Room: Warm-up 20:00-30:00 Run Stretching |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 30:00 Aerobic progression run 4 x 100m Strides Stretching/Core strength |
6:15am @ YMCA: 30:00-40:00 Aerobic run
3:50pm @ Coach G’s Room: Warm-up 50:00 Aerobic progression run 6 x 100m Strides Stretching/Core strength |
|
Saturday, January 19 |
UK Wildcat Classic, Nutter Fieldhouse, University of Kentucky, Lexington, KY Click here for meet schedule and info Bus leaves @ 9:30am. Return around 8:30pm. See below for line-up.
Anyone not competing today (on your own): Hill Repeats |
||
|
Sunday, January 20
|
On your own today or Monday: Warm-up 20:00-30:00 Run Stretching |
On your own today or Monday: 60:00 Long run 6 x 100m Strides Stretching |
On your own today or Monday: 70:00-80:00 Long run 6 x 100m Strides Stretching |